Cholesterol level: Cholesterol and triglyceride levels, diet, lifestyle and exercise are what determine one’s heart health. To have a healthy heart, one should maintain optimum levels of cholesterol and triglycerides, and avoid saturated fat. Also, balanced and nutritious diet and regular exercise will to reduce the risk of heart attacks and cardiac arrests, according to experts.
Healthy triglyceride levels
Total cholesterol exceeding the 200–250 milligrams per decilitre rang is at high-risk level and can lead to heart diseases. Normal triglyceride levels should remain below 150 mg/dl, while between 150 and 250 mg/dl is borderline. Anything beyond 200 mg/dl comes under as higher ranges, say experts. One must aim for a triglyceride level below 150 or 200 mg/dl.
There are instances that can cause a person living a healthy lifestyle to be at risk of heart disease. Even if one consumes a balanced diet, exercises regularly, has a good lifestyle, does not take stress, avoids alcohol and smoking, and has normal cholesterol levels, one can still be at the risk of heart disease.
Hereditary predispositions and genetic disorders, including uncontrolled diabetes, hypertension, or atherosclerosis, can cause heart disease. Family history should be kept in mind. Once a person turns 20, it is recommended that a lipid profile be performed every five years.
Foods to avoid
Dietary cholesterol is obtained from diet such as liver meat, organ meat, egg yolks, shellfish, and dairy products. Hence these should be avoided. Saturated fats are solid at room temperature and found in food items like butter, ghee, fried and baked foods, and high fat meat. As saturated fat tips the balance between good and bad cholesterol, it is better to avoid them.
Mediterranean diet is considered good for the heart. It consists of foods that are lower in calories, such as fresh fruits, green vegetables, legumes, nuts, and whole grains. A moderate quantity of dairy products, eggs, fish, lean poultry meat, or seafood can be taken.
Exercises good for healthy heart
Doctors advise exercise for 150 minutes per week. Aerobic exercise and resistance training, brisk walking for 3–4 miles per hour, running, jogging, swimming, cycling, playing tennis, or jumping rope are all good exercises and help in maintaining a healthy heart.
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